Long story short, was going to do "Nicole" on Friday but got pressed for time (I should have gotten up earlier) We headed to the state fair in Minot, had a good time. I tried to watch my diet as best as I could. Came back today and got started on:

"Nicole": AMRAP in 20 min

400m run
max rep pull ups

10 rounds
19-9-8-7-6-5-5-5-6-5
20'13"

1 round better than last time and I think I ran farther as well so I am very happy. My pre-workout nutrtition sucked - 2 hot dogs. Bought the Paleo Diet book this weekend and am going to bust it out after I get back from my two week vacation which starts on Friday. Going to do back squats tomorrow with what equipment I have. Back on track, no fair food for me though !

Did the first set of HSPU without fullROM, went with feet on a chair for the next 2 sets. I really need work on HSPU's. I think I will work on them next cycle. Resting tomorrow, and have my first "FIght Gone Bad" to look forward to.

Not too impressed with myself, I thought I couls get 250 easily. I lost some time changing weights and writing my reps, still no excuse and believe me I will be looking for 250 at least next time. Going to get some sleep and try and get in my WOD before we leave on vacation tomorrow morning. Also of note I had my first workout in my VFF KSO's tonight and I quite enjoyed it, I thik I will use them tomorrow. Looking forward to running "barefoot".

So now I am two cycles behind the main page. I have read the paleo and am starting on Monday and I finally have a barbell and plates to do my Oly lifts and I bought a jump rope, mostly for warming up with. Very stoked.

I did the best I could with the muscle ups today. Normally sub dis and pull ups but....today I did my first muscle up actually about 5 legit ones. I did muscle ups progressions for the first two rounds today and subbed pull ups and ring dips for round three. Crossfit Rocanville has a muscle up !

Pretty happy with that effort. I was gunning for 500 and will be next time. I was slowed some by the sit ups and I tripped up on the double unders maybe five times. Paleo starting tomorrow...looking forward to see if I feel any different.

Pretty pleased, first max effort with my new to me barbell. Just need a squat stand. I had to clean my loads first, looking forward to resting tomorrow. This was four days in a row and I am tired. I also started paleo today, looking forward to feeling a difference.

I was very surprised to this workout this quickly, I was expecting about 20 min or so. I did all but the set at 15 of pull ups unbroken which also suprised me quite a bit. I thinking it may be the paleo. I have been on it 4 days now and feel really good. I am interested to see how this all plays out.